Woodlands Fitness Centre

The Woodlands newsletter: Monday 7th February 2022

Monday 7th February 2022

Hi,

Writing these newsletters each week can be a bit worrisome. The advice and guidance I give isn't always universal because our members have a broad spectrum of goals, circumstances and preferences and writing something for everyone can be daunting. Based on the thirteen years I've been running da Fitness Centre, the majority of people seem to join because they want to look and feel better. As such, I tend to focus more on these goals. Generally speaking, most of us do want to look and feel better, right? I wonder if anybody wants to look and feel worse?

This particular newsletter intro is more about the aesthetics. Because some people want to look better. For whatever reason. As Linzi would say, they're just being true to themselves. They're living their best lives. They're making memories. Live. Laugh. Love.

So yes, if you want to look better, to be all about dem aesthetics, you have to be ready to change your habits!

New you.

New habits.

When you decide to start your body transformation, make healthier options in each and every situation you are in.

Skip that croissant with your coffee in the morning. Have one biscuit. But don't eat the whole packet. If you can't be trusted not to eat the whole packet in some wild frenzy somewhat reminiscent of the Cookie Monster then don't have any.

Your next new habits might include managing your sleep (go to bed earlier), balancing nutrition (get a meal plan for a week and/or eat home made food) and creating and/or adhering to a training schedule. Because regular exercise is very important! Dieting without exercise is just daft. Says the gym owner.

Most importantly, train your mind for success - find time to think about your new body every day.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more...


Gym Only memberships:

Joint/Student (per month):

12 months: £22
3 months: £24
1 month: £26

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Unlimited Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Unlimited PT membership offers an appointment controlled personal training system where a personal trainer will train up to 6 members at any one time.

We offer a variety of group exercise sessions throughout the day to help you achieve you build fitness, strength, co-ordination and flexibility whilst burning fat.

Group sessions are strictly limited to 6 people:

* There are 36 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* We also offer '30m' groups: these 30 minute Classes Group training sessions are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

We have a 5.15pm Group on Monday, Wednesday and Friday!

We have added a second Group class to Sunday morning to accommodate the increasing demand

These shared personal training sessions are strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach - so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-exercise


Unlimited PT membership prices:

Joint/Student:

12 months: £32pm
3 months: £34pm
1 month: £36pm

Single:

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers


2 x 45membership:

This membership includes:

✔2 x 45 minute PT sessions per month (worth £23 each)
✔Unlimited SHARED PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £46
1 month: £49

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.


Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

30 mins:

3 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £116 (£144)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £95 (£120)

4 weeks x 2 per week
8 x 45 mins: £125 (£160)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £156 (£178)

The price in brackets is for non-members.

All of our PT packages include:

Group PT membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within time periods listed above.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym, group personal training & classes membership.

Opening Hours:

Monday: 7.30am - 8.45pm
Tuesday: 8.30am - 8.45pm
Wednesday: 7.30am - 8.45pm
Thursday: 8.30am - 8.45pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

We always want to know what you think of the Woodlands Fitness Centre - the gym, prices, personal training, group personal training, and anything else.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW


Alcohol and weight loss (part 1)

While light-to-moderate, responsible drinking can enrich social, culinary, and even some religious experiences, alcohol can also affect weight loss attempts.

Studies have not yet consistently established a cause-and-effect relationship, but the consensus is that drinking higher-than-moderate amounts of alcohol can contribute to weight gain.
In this article, learn about how alcohol slows weight loss efforts and which types of alcohol are lower in calories.

Can alcohol slow down weight loss efforts?

As alcohol is high in calories, it may hinder a person's ability to lose weight.

In a word, yes. Drinking alcohol can make it harder to lose weight. There are many reasons for this, including:

Alcohol is high in calories, and so are the mixers that are popular to use in many drinks.

Calories from alcohol are empty calories, as they do not help the body meet its nutritional needs.

People typically consume alcoholic drinks as extras, adding to their regular daily calorie intake.

Drinking alcohol relaxes people's inhibitions, which can make them more likely to overeat or opt for unhealthful foods.

Alcohol interferes with the body's fat-burning mechanisms.

Drinking too much alcohol can reduce an individual's interest in exercise.

Although some studies have found that drinking light-to-moderate amounts of alcohol is not necessarily linked to weight gain, researchers suggest that drinking alcohol can sometimes be a risk factor for obesity.

For some people, alcoholic beverages contribute a significant number of calories to the total amount that they consume each day.

A study in the United Kingdom found that on the heaviest drinking day in the past week, calories from alcoholic drinks made up 19% and 27% of the recommended daily calorie intake for women and men, respectively.

More next week...

I hope all of the above makes sense but if you have any questions please come and ask me.


What is Progressive Overload?

Progressive Overload is an important principle in strength training. Without progressive overload you won't build strength and you won't gain muscle. However, too much overload can lead to under-recovery and injury. The challenge therefore lies in getting the balance right, so that you keep improving without exceeding the body's capability to recover.

Our body is lazy and muscle tissue is actually a burden to it. If your body doesn't need or use its muscle, then it will get rid of it. If we are inactive, then our muscle will deteriorate - also known as muscle atrophy. If our goal is to build muscle, then we need to tell our body to do so. It won't build it on its own.

The way to tell our body to build muscle is by training. By working our muscles, we are telling our cells to produce new muscle cells in order to handle the exertion. Training is a stimulus that tells our muscles to grow.

After a stimulus our muscles experience something called homeostatic disruption. Again our body is lazy and wants to create a state of balance (homeostasis). The training stimulus leaves our muscles fatigued and our body out of balance.

Our muscles subsequently have to recover from this fatigue to once again reach their baseline level of fitness. The cool part, which is why we train in the first place, is that is doesn't stop there.

The muscles recover further in order to reach a higher level of fitness than before the stimulus. This process is called adaptation or supercompensation.

This is crucial, because we see that training has to create a homeostatic disruption in order for our muscles to adapt and improve. Therefore muscle gain is all about presenting the right stimulus and letting the system recover from it in order to adapt.

I hope all of the above makes sense but if you have any questions please come and ask me.


Things to consider


Resistance training help maintain lean body mass during weight loss:

Resistance training can be beneficial for weight loss when paired with dietary modifications. In addition, it can help maintain lean body mass during weight loss.

Slow and steady:

Extreme, rapid weight loss methods, including crash diets and over-exercising, aren't the best choices for long-term weight loss or maintenance. They can lead to weight cycling, a loss of muscle mass, and more.

Exercise Daily:

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life.

If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout.

Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.


Exercise of the week: Deadlifts

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar.

Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

Deadlifts are a big posterior chain move, so when you pack the lats to get the lift done properly, you're lighting up everything. When it's performed properly, it's terrific. People worry about getting hurt during a deadlift, but I see it the other way. When it's done properly, I think you can prevent back injuries down the line.

I hope all of the above makes sense but if you have any questions please come and ask me.


Recipe of the week: British breakfast tray bake with Cornish New potatoes

Ingredients:

300g Cornish New potatoes
Sea salt
1 tbsp olive oil
4 sausages
4 rashers of bacon
200g tomatoes on the vine
6 open mushrooms
100g asparagus
4 eggs
Black pepper
2 sprigs parsley, chopped

Method:

Preheat the oven to 200oC (fan 180 oC.).

Give the potatoes a wash and cut into halves or quarters. Simmer gently in salted water for 7-8 minutes until slightly tender and drain.

Lightly oil an ovenproof dish, place 4 sausages and the potatoes in the dish and cook for 10 minutes until browned.

Shake the sausages and potatoes and add bacon, tomatoes, asparagus and mushrooms. Bake for a further 10 minutes until cooked.

Shake the dish again and break in the eggs. Cover with foil and return to the oven for 6-8 minutes or until the eggs are set.

Sprinkle with black pepper and parsley and serve.

Enjoy.


Useless Facts

The first episode of "Joanie Loves Chachi" was the highest rated American program in the history of Korean television, a country where "Chachi" translates to "penis".

James Palfreyman wouldn't be afraid to show his feminine side. If he had one.

Rubber bands last longer when refrigerated.

The national anthem of Greece has 158 verses. No one in Greece has memorized all 158 verses.

In eating contests, James Taylor calmly waits for everyone else to become fully stuffed. Then he eats the person who ate the most.

Two-thirds of the world's eggplant is grown in New Jersey.






The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk